Eggceptionally Healthy Breakfasts

Eggs are quick to cook and as they are full of protein and vitamins; they'll fill you with energy and keep you going until lunchtime, and they're low in fat and calories.

Energy Value of Eggs

A medium egg has an energy value of 76 kilocalories (318 kilojoules) and the consumption of one egg daily would contribute only around 3% of the average energy requirement of an adult man; 4% for an adult woman.With their significant protein, vitamin and mineral content and relatively low saturated fat content, eggs are a valuable component in a healthy diet.

Protein

Eggs are an excellent source of protein. Egg protein is of high biological value as it contains all the essential amino acids needed by the human body. Eggs therefore complement other food proteins of lower biological value by providing the amino acids that are in short supply in those foods. 12.5% of the weight of the egg is protein and it is found in both the yolk and the albumen. Although protein is more concentrated around the yolk, there is in fact more protein in the albumen.

On the evaluation scale most commonly used for assessing protein, egg is at the highest point, 100, and is used as the reference standard against which all other foods are assessed.

Vitamins

Eggs contain most of the recognised vitamins with the exception of vitamin C. The egg is a good source of all the B vitamins, plus the fat-soluble vitamin A. It also provides useful amounts of vitamin D, as well as some vitamin E.

Minerals

Eggs contain most of the minerals that the human body requires for health. In particular eggs are an excellent source of iodine, required to make the thyroid hormone, and phosphorus, required for bone health. The egg provides significant amounts of zinc, important for wound healing, growth and fighting infection; selenium, an important antioxidant; and calcium, needed for bone and growth structure and nervous function. Eggs also contain significant amounts of iron, the vital ingredient of red blood cells, but the availability of this iron to the body is uncertain.

Carbohydrate and Dietary Fibre

Eggs contain only traces of carbohydrate and no dietary fibre.

Fat

10.8% of the egg content is fat. The fat of an egg is found almost entirely in the yolk; there is less than 0.05% in the albumen. Approximately 11% of an egg's fatty acids are polyunsaturated, 44% monounsaturated and only 29% saturated.

Cholesterol

Cholesterol and Lecithin are fat-like substances and are essential to the structure and function of all cells in the body. Cholesterol helps to maintain the flexibility and permeability of cell membranes and is also a raw material for the fatty lubricants that help to keep the skin supple. Cholesterol is essential for the production of sex hormones, cortisol, vitamin D and bile salts.

Here's a simple, nutritious recipe to get you going in the morning.

Egg and Asparagus Frittata

Ingredients:

• ¼ kilo asparagus spears
• 2 whole eggs and four egg whites
• ¼ litre non-fat milk
• 45 grams reduced fat shredded cheese

Preparation:

• Preheat oven to 300 degrees.
• Steam or boil asparagus spears for 2-3 minutes, then plunge in cold water and drain. Cut asparagus into small pieces and set aside.
• Combine eggs and egg whites, with milk.
• Coat a medium size oven-proof dish with cooking spray. Add asparagus and egg mixture. Cook frittata gently for five minutes, until edges begin to set. Sprinkle cheese on top.
• Cook under grill for 2-3 minutes until top o s golden in colour.
• Cut frittata into slices and serve immediate

Nutrient Content of a Large Egg

Nutrient (unit)	Whole Egg	Egg White	Egg Yolk
Calories (kcal)	75	17	59
Protein (g)	6.25	3.52	2.78
Total lipid (g)	5.01	0	5.12
Total carbohydrate (g)	0.6	0.3	0 .3
Fatty acids (g)	4.33	0	4.33
Saturated fat (g)	1.55	0	1.55
Monounsaturated fat (g)	1.91	0	1.91
Polyunsaturated fat (g)	0.68	0	0.68
Cholesterol (mg)	213	0	213
Thiamin (mg)	0.031	0.002	0.028
Riboflavin (mg)	0.254	0.151	0.103
Niacin (mg)	0.036	0.031	0.005
Vitamin B6 (mg)	0.070	0.001	0.0069
Folate (mcg)	23.5	1.0	22.5
Vitamin B12 (mcg)	0.50	0.07	0.43
Vitamin A (IU)	317.5	0	317
Vitamin E (mg)	0.70	0	0.70
Vitamin D (IU)	24.5	0	24.5
Choline (mg)	215.1	0.42	214.6
Biotin (mcg)	9.98	2.34	7.58
Calcium, Ca (mg)	25	2	23
Iron, Fe (mg)	0.72	0.01	0.59
Magnesium, Mg (mg)	5	4	1
Copper, Cu (mg)	0.007	0.002	0.004
Iodine, I (mg)	0.024	0.001	0.022
Zinc, Zn (mg)	0.55	0	0.52
Sodium, Na (mg)	63	55	7
Manganese, Mn (mg)	0.012	0.001	0.012